6:45am - Kettlebell warm up
1/2K halos - 12kg, 4X each side / each leg (total 16X)
Arm bar + Crooked Arm bar 20kg with 3 presses and rotations, 1/1
7:00am- Training session - 28kg jerks
20kg TGU+Windmill x 1/1
DB 20kg BU FSQ+PR x 1/1
24kg 2H SW x 10, x 2
24kg TGU+Windmill x 1/1
DB 20kg BU FSQ + PR x 2/2
32kg 2H SW x 10, x 2
DB 20kgs PPR x 5/5
Push-ups x 5
DB 24kgs PPR x 5/5
Push-ups x 5
DB 24kgs Jerks x 5/5
Push-ups x 5
24kg Jerks x 5/5
Push-ups x 5
Push-ups x 5
24kg Jerks x 5/5
Push-ups x 5
28kg Jerks x 6/6
Push-ups x 5
28kg Jerks x 8/8
Push-ups x 5
28kg Jerks x 10/10
Push-ups x 5
Birddogs x 3/3
Single leg work
rolling
hanging from the bar
Band wrist extensions, 10 x 2 sets per hand
6lb sledgehammer hammer rotations, 10/10
6lb sledgehammer finger walks, 1/1, x 2
8:00am - Complete
Notes - Good training session overall. Freestyling this week. I enjoy doing jerks and I think this exercise could actually be helpful in terms of working on stability in the overhead position for my left shoulder. It's more controlled than for example snatching. Dialing up TGUs as well likely makes sense in terms of getting something heavy overhead in a controlled fashion.
